August 3rd to 9th

Published

August 9, 2009

Monday AM 3 warm up, 22:41, 10k progression around Reservoir (32:56.8). 85 degrees out but low humidity ~59%, so it felt nice. Lap 1 - 8:41.9, Lap 2 - 8:21.9 (17:03.7), Lap 3 - 8:10.7 (25:14.4), Lap 4 - 7:42.5 (32:56.8) 2nd 5k -15:53.2 - fastest overall time but last lap was basically the same as the last two times. 3:02 rest and stretch, 4+ cool down, 32:31, tot. 13+PM 8 at Phillips Academy with Melissa on fields and trails, 1:00:42, tot. 8XT light stretching, lunge warm upTuesday AM 4 at Battle Road Trail, 32:16, tot. 4PM 5 around Reservoir with Melissa, 43:30, tot. 5+XT stretching, lunge warm upWednesday AM Reservoir 4 solo, 28:10, hot! tot. 4PM 4 plus shakeout at Battle Rd., 33:59 tot. 4+XT stretching, lunge warm upThursday AM 3 warm up, 22:01, at Reservoir, light stretch, light drills, 10k at 85% mp - 36:42.8, 44 seconds light stretch, and water, 5k -16:41.7 - hammy "went" like it used to, didn't like the pace shift I guess, not good but I'm not going to flip its been damn good for the most part, 17:36 cool down, tot. 14++PM 3+ warm up, 21:46, couple strides, light stretch, 7500m at MP - 24:30.8 (2500m splits - 8:13.5, 8:10.6 (16:24.1), 8:06.8) 2:39 rest, stopped because hamstring wanted to go, it was pretty pissed after the AM problem, 4+ cool down 31:37 tot. 12+XT stretcFriday AM 40:06 on grass at Phillips Academy with Melissa, 10x12 second hill repeats with jog down rest tot. 6PM Reservoir 4 solo shakeout, 30:53 tot. 4XT stretching, lunge warm upSaturday 7AM Reservoir 4 solo, 31:02, tot. 49:30AM saw Dr. Vorderer - the guy who gave me the stretches for the hammy, he fixed my form on one stretch and added an extra stretch, he also gave me a custom heal wedge that he made right there for my walk around shoes for a seperate problem I've been having with a sore attachement point on my achilles- its already been a huge help.PM 5 miles with Melissa easy in Marston Mills, 39:41 tot. 5XT Lunge warm up, StretchSunday PM At Mines falls - 16+ easy, 2:04:35, into 5k on track at MP-16:09- felt very easy, 200 jog and quick stretch, 4x400m at 5k pace with 100m jog rest 67.4(36), 68.2(37), 67.9(40), 68.9 wanted to do 6 but really had to go to the bathroom - thank you iron supplement. tot. 21XT stretchingSummary 106 miles for week, 3 hard efforts, 1 set short hills. Attempting the special block ended up blowing up in my face, it pissed off the hammy and I didnt get it done so I ended up only getting 12,500m at mp for the day plus two days rest pre and post lowered weekly miles and cost me another workout. In retrospect I should have done a regular marathon pace reps workout on wednesday, the long run on friday and another progression run today. But hind sight is always 20/20. I'm not happy about the hammy flaring but I'm not freaking it was from the pace shift and the poor form on my stretches of late and I think it will be fine in two weeks.Quote of the week- "The things we do should consume us. If they don't, our lives won't have any meaning." John J Kelly (the younger)